by Mary Calvagna
Natural tips for better sleep First you try opening the window, toss and turn
for a while. Then you get up and shut it. Maybe the pillow isnt fluffy enough,
so you fluff it. You cant stop thinking about work and all the things you have
to get done tomorrow. You fluff the pillow again. You roll on to your back, and
then on to your stomach, and then return to your back. Fluff the pillow one more
time. Lying in bed and staring at the ceiling, you realize that, once again, you
are not going to get any sleep tonight.
Why do we need sleep?
During sleep, the body repairs itself and revitalizes organs and muscles. In
addition, sleep is important for proper functioning of the immune system and the
nervous system.
Lack of sleep can result in:
- Increased stress
- Impaired memory
- Shortened temper
- Lower motivation
- Slower reflexes
- More mistakes
But a good night of sleep can be elusive. A survey conducted by the National
Sleep Foundation found that 60% of adults have problems falling asleep at least
a few nights a week.
Ten tips for better sleep
Before reaching for an over-the-counter sleep aid, try these natural tips
from the Better Sleep Council to help you get a good nights sleep.
- Keep regular hours
Try to go to bed at the same time each night and wake up at the same time
each morning, even on weekends.
- Develop a sleep ritual
Whether it is to take a hot bath, have a cup of herbal tea, or read a
book, doing the same things each night just before bed cues your body to
settle down for the night.
- Exercise regularly
This can help to relieve tension. But be careful not to exercise too close to
bedtime or you may have a hard time falling asleep.
- Cut down on stimulants
Consuming stimulants, such as caffeine, in the evening interferes with falling
asleep and prevents deep sleep. Instead, have a cup of herbal tea, which is
non-caffeinated, before bed.
- Dont smoke
Smokers tend to take longer to fall asleep, awaken more often, and
experience disrupted, fragmented sleep.
- Drink alcohol in moderation
You may fall asleep faster, but drinking alcohol shortly before bedtime
interrupts and fragments sleep, leading to poor quality sleep.
- Unwind early in the evening
Deal with worries and distractions several hours before going to bed. Make a
list of things you need to do tomorrow, so you wont think about them all
night. Try relaxation exercises, like slow rhythmic breathing, once in bed.
- Sleep on a comfortable, supportive mattress and foundation
Its difficult to get deep, restful sleep on a bed thats too small, too
soft, or too hard.
- Create a restful sleep environment
A dark, quiet room is more conducive to sleep. Sudden, loud noises or bright
lights can disrupt sleep. A room that is too hot or too cold can disturb sleep
as well. The ideal bedroom temperature is between 60 and 65 degrees
Fahrenheit.
- Make sleep a priority
Say "yes" to sleep even when youre tempted to stay up late. Youll feel
healthier, refreshed, and ready to take on the day.